Korean Dip

PushBar

A straight-bar dip variation where the body extends behind the bar in a 'banana' arch, sliding around the bar as you press — trains the front delts and pecs through an unusual extension-based path and builds shoulder extension strength rarely trained elsewhere.

Demo: Calisthenics tutorial

Sets

3

Reps

5-8

Rest

1:30

Contraindications

Biceps tendon strain if rushed — build up gradually and don't let ego push reps beyond controlled range.

Setup

Support on a single straight bar (or low bar), hands shoulder-width, palms facing forward.

Execution

  1. 1Slide the hips back off the bar while keeping legs extended behind
  2. 2Maintain a 'banana' arched torso as you lower
  3. 3Press down and around the bar, driving the body back up and forward
  4. 4Return to the starting support position

Key cues

  • Keep the banana arch throughout — don't collapse into a normal dip
  • Elbow pits face forward
  • Slide around the bar, don't just drop straight down
  • Control the descent fully before pressing back up

Common faults

  • Losing the extended 'banana' body position, collapsing into a regular dip
  • Catching the butt or lower back on the bar
  • Rushing without control on the descent
  • Insufficient shoulder extension mobility leading to a limited range

Tweaks

  • Master the support-hold isometric first before adding the full range
  • Use a lower bar initially for an easier mount
  • Progress the depth gradually over sessions

Regressions

Parallel Bar Dip

Muscles

Primary: Anterior Deltoid, Triceps Brachii, Pectoralis Major

Secondary: Core, Biceps (isometric)

Sources

Attribution: Calisthenics canon